R.E.P.A.I.R. questions

[Etana]

Hello all,

I have started R.E.P.A.I.R. today and have a log on the
JP Fitness Forums - Personal Training > Training Logs and Journals
called
Etana REPAIRs. (Warning: My first 2 posts are very long, so read, skim or skip them. Any support you care to give (especially honest & direct) is welcome.
Etana REPAIRs

goal weight by Valentine's Day 2009
get in and get out
Etana

[Leigh P.]

Just to throw in some input, since you asked, I just have 1 large comment and then some pointers.

1-Given what you have listed, I see no reason at all for youe sodium intake to exceed 2000 mg until you train and in general, unless training got more aggressive, I see no need for it to ever really raise above 3000mg. I think you will find that monitoring that will give you less scale flucs and make you feel better overall about your pace of loss.

2-If I am mistaking this sorry but you are weighing food correct? Again normally, for general people, not an issue, but on something like this, it is detailed and anal for a reason. So just making sure there.

3-This is just a general notice of a few things. It doesn't seem to me, that in general, you move a lot. That on average you train, but you are not a "don't stop" kind of gal. While I do believe from some things you have listed that Repair would be good for you (it isn't BAD for anyone) I want to alert you to the fact that it seems, for someone like you, you aren't going to have very much success with fat loss if you don't increase your general activity and aren't realistic about your movement.

HIIT workouts, TT workouts, short term aggressive training, lifting sessions, etc. They don't burn many calories. This isnt' against Craig or anyone but, the people that normal see results for these kind of training programs are people who have a little more general active lives and this kicks it up a notch. However, for the general office worker or laze about, if not largerly overweight, they aren't going to see much progress because it just simple isn't enough movement added up overtime.

My end rant point, because I want to see you successful, is when all is said and done, when this rest and re-feed is over and you have let your body recover from the short bought aggressive/intensive training (that I wouldn't recommend for you in the future) I would focus more on multiple daily walks, general strength building/lifting programs, and solid nutrition with good deficits, just not insane.

I wish you the best of luck, I think you will do great.

[Etana]

Originally Posted by Leigh P.

1-Given what you have listed, I see no reason at all for youe sodium intake to exceed 2000 mg until you train and in general, unless training got more aggressive, I see no need for it to ever really raise above 3000mg. I think you will find that monitoring that will give you less scale flucs and make you feel better overall about your pace of loss.

Leigh, first off, thank you for taking the time for a detailed reply, and for your wonderful honesty. I do think I can learn from you.

A. Do you think I should do OPT for 12 weeks, and then come back to REPAIR if I still don't get results? I certainly would rather spend 12 weeks losing weight than 8 weeks repairing. I could always do REPAIR after that 12 weeks. I would love to be down 15 pounds by Thanksgiving (5 pounds per month).

1. Salt: I think it is going to take me a few weeks to learn to count this. I mostly don't use salt except when I eat Trader Joe's or COSTCO foods, which I'll be using much less of on REPAIR. I was going to ask for feedback here how to count sodium, and I will be adjusting my fitday.com to count my sodium.

Originally Posted by Leigh P.

2-If I am mistaking this sorry but you are weighing food correct? Again normally, for general people, not an issue, but on something like this, it is detailed and anal for a reason. So just making sure there.

I have been measuring very accurately and counting and writing everything everyday for 5 months. From your video I may be as much as 20% off (240 cal), although my guess is 5%-10% off. If I am 240 calories off per day, I should still be losing 1-pound per week eating 1200 calories with 6 days of exercise, no? From today forward, I am also weighing everything.

Originally Posted by Leigh P.

3-This is just a general notice of a few things. It doesn't seem to me, that in general, you move a lot. That on average you train, but you are not a "don't stop" kind of gal. While I do believe from some things you have listed that Repair would be good for you (it isn't BAD for anyone) I want to alert you to the fact that it seems, for someone like you, you aren't going to have very much success with fat loss if you don't increase your general activity and aren't realistic about your movement.

This is an eye-opener comment, Leigh. If you read my log,
Etana REPAIRs
which it seems that you did, after I got my foot problem I severely slowed down. I am an illustrator, so I am sedentary. But, I am an adventurer, and 3 years ago I was rollerblading, xootr kick-scooting 5 miles, bicycling, Jazzercizing, step-aerobics, and hiking in the woods. I have become very sedentary, and that's why I embraced the weight training & HIIT, which weren't hurting my foot. But your pointing it out, I believe you call it NEAT, is something I believe I can still do, and would love again; I'll speak with my podiatrist to confirm.

Originally Posted by Leigh P.

HIIT workouts, TT workouts, short term aggressive training, lifting sessions, etc. They don't burn many calories. This isnt' against Craig or anyone but, the people that normal see results for these kind of training programs are people who have a little more general active lives and this kicks it up a notch. However, for the general office worker or laze about, if not largerly overweight, they aren't going to see much progress because it just simple isn't enough movement added up overtime.

WoW!!! all that effort I was doing!!! Leigh, thanks for the coaching. All I learned was from Renee Skwigg's Body For Life forum, and I have learned a lot... especially about eating clean & whole & small, but I did move to a path of weight training and HIIT.

Originally Posted by Leigh P.

My end rant point, because I want to see you successful, ... I would focus more on multiple daily walks, general strength building/lifting programs, and solid nutrition with good deficits, just not insane.

So again I ask you whether I should switch to OPT for Fat Loss, or do the full 8-week REPAIR now? I am committed, but I actually would rather be on a fat-loss program now and REPAIR later if it still doesn't work. I think I already see action-adjustments that could cause fat loss:
1. SODIUM max 2000-3000 mg means less Trader Joe's quick foods
2. EXERCISE: I can get help from this forum to do the OPT exercise program
3. FOOD: I am now weighing all food including all splendas like Orbit gum
4. NEAT, like more housework!
5. More SLEEP!! 7-8hrs / night minimum Ha!

Especially in this beautiful autumn, I'd love to embrace more movement in my days, and fat-loss in my waist.

Just quickly re-read the Opt for Fat Loss manual. I can do this. More resistance (4 days), much longer steady state aerobic (which is what my new doctor had advised). If you would respond to this with guidance: should I change course and do OPT? If so, I'll post questions about that later.

thank you so much again.
Etana

[LaraT]

Etana if I were you I would do the REPAIR. Based on what you say you have been eating (not much) and exercising (a lot).

EDITED: I just read your opening posts on your blog and now even more I really think you need to do this. Stalling out on 1200 calories at your current weight and activity level definitely does not sound right. Good luck!

[Leigh P.]

Originally Posted by Etana

Leigh, first off, thank you for taking the time for a detailed reply, and for your wonderful honesty. I do think I can learn from you.

A. Do you think I should do OPT for 12 weeks, and then come back to REPAIR if I still don't get results? I certainly would rather spend 12 weeks losing weight than 8 weeks repairing. I could always do REPAIR after that 12 weeks. I would love to be down 15 pounds by Thanksgiving (5 pounds per month).

1. Salt: I think it is going to take me a few weeks to learn to count this. I mostly don't use salt except when I eat Trader Joe's or COSTCO foods, which I'll be using much less of on REPAIR. I was going to ask for feedback here how to count sodium, and I will be adjusting my fitday.com to count my sodium.

I have been measuring very accurately and counting and writing everything everyday for 5 months. From your video I may be as much as 20% off (240 cal), although my guess is 5%-10% off. If I am 240 calories off per day, I should still be losing 1-pound per week eating 1200 calories with 6 days of exercise, no? From today forward, I am also weighing everything.
This is an eye-opener comment, Leigh. If you read my log,
Etana REPAIRs
which it seems that you did, after I got my foot problem I severely slowed down. I am an illustrator, so I am sedentary. But, I am an adventurer, and 3 years ago I was rollerblading, xootr kick-scooting 5 miles, bicycling, Jazzercizing, step-aerobics, and hiking in the woods. I have become very sedentary, and that's why I embraced the weight training & HIIT, which weren't hurting my foot. But your pointing it out, I believe you call it NEAT, is something I believe I can still do, and would love again; I'll speak with my podiatrist to confirm.

WoW!!! all that effort I was doing!!! Leigh, thanks for the coaching. All I learned was from Renee Skwigg's Body For Life forum, and I have learned a lot... especially about eating clean & whole & small, but I did move to a path of weight training and HIIT.

So again I ask you whether I should switch to OPT for Fat Loss, or do the full 8-week REPAIR now? I am committed, but I actually would rather be on a fat-loss program now and REPAIR later if it still doesn't work. I think I already see action-adjustments that could cause fat loss:
1. SODIUM max 2000-3000 mg means less Trader Joe's quick foods
2. EXERCISE: I can get help from this forum to do the OPT exercise program
3. FOOD: I am now weighing all food including all splendas like Orbit gum
4. NEAT, like more housework!
5. More SLEEP!! 7-8hrs / night minimum Ha!

Especially in this beautiful autumn, I'd love to embrace more movement in my days, and fat-loss in my waist.

Just quickly re-read the Opt for Fat Loss manual. I can do this. More resistance (4 days), much longer steady state aerobic (which is what my new doctor had advised). If you would respond to this with guidance: should I change course and do OPT? If so, I'll post questions about that later.

thank you so much again.
Etana

Here is how I see it from your run down. Worst case scenerio you trained pretty aggressively and need to take a break and have a long history of dieting down and training hard. I think that the best thing you could do for your body is to give it some rest and relaxtion, some feeding, and some down time. It's 8 weeks, it flies, it is very structured and there is plenty to do, at the end you get to pig out and I assure you, you will want to. When that is done you go into fat loss restored and fresh ready to lose.

Again, nothing bad can come from taking a break. This is just a "break" with specific instructions, detail, and for those who need it a bit more than others.

[LaraT]

Originally Posted by Leigh P.

Here is how I see it from your run down. Worst case scenerio you trained pretty aggressively and need to take a break and have a long history of dieting down and training hard. I think that the best thing you could do for your body is to give it some rest and relaxtion, some feeding, and some down time. It's 8 weeks, it flies, it is very structured and there is plenty to do, at the end you get to pig out and I assure you, you will want to. When that is done you go into fat loss restored and fresh ready to lose.

Again, nothing bad can come from taking a break. This is just a "break" with specific instructions, detail, and for those who need it a bit more than others.

I can attest to the fact that the time goes by very fast and you really get to be OK with not training. I have had some "issues" with the food part (eating too much!!) If I would have followed the nutrition guidelines I think I would have lost weight.

I have really welcomed the rest. I didn't realize how tired my body was and how burnt out I was feeling until I started the rest. The extra time has been wonderful, I have had some nice quality time with my husband and getting more things done in the house.

I am in my 4th week and the time has really flown by. I also struggled with doing the program, didn't want to "delay" fat loss any longer but what is 8 weeks in the grand scheme of things. What you have been doing for years has not been working for you. Time to change things up!

[Etana]

Leigh or others,

I need an answer to this:
REGARDING EFT automatic-payment to Jazzercise, within REPAIR?

1. Is Jazzercise considered 60 minutes of steady-state aerobics that will be acceptable in the as the ACTIVITY portion of State 4?

If yes, then I won't drop my EFT autopay.
If I can't do the Jazzercise until I finish REPAIR, then I will stop the autopay now.


It is 40 min of dancy aerobics and 20 minutes of toning with 5-pound (light for me) weights.

Within REPAIR I read that at Stage 4 I add activity, 65% of my MHR is only 102.7 very slow...

thanks again,
Etana

[LaraT]

Originally Posted by Etana

Leigh or others,

I need an answer to this:
REGARDING EFT automatic-payment to Jazzercise, within REPAIR?

1. Is Jazzercise considered 60 minutes of steady-state aerobics that will be acceptable in the as the ACTIVITY portion of State 4?

If yes, then I won't drop my EFT autopay.
If I can't do the Jazzercise until I finish REPAIR, then I will stop the autopay now.


It is 40 min of dancy aerobics and 20 minutes of toning with 5-pound (light for me) weights.

Within REPAIR I read that at Stage 4 I add activity, 65% of my MHR is only 102.7 very slow...

thanks again,
Etana

When you get to the exercise part in Stage 4 the requirement is for 30 minutes of cardio at 65% 3 times a week so doesn't sound like the Jazzercise fits into those specifications. Your HR would probably be above the 65%. Again, the program is very specific so in your best interest to follow it as written (unless Leigh says otherwise)

[Leigh P.]

Originally Posted by Etana

Leigh or others,

I need an answer to this:
REGARDING EFT automatic-payment to Jazzercise, within REPAIR?

1. Is Jazzercise considered 60 minutes of steady-state aerobics that will be acceptable in the as the ACTIVITY portion of State 4?

If yes, then I won't drop my EFT autopay.
If I can't do the Jazzercise until I finish REPAIR, then I will stop the autopay now.


It is 40 min of dancy aerobics and 20 minutes of toning with 5-pound (light for me) weights.

Within REPAIR I read that at Stage 4 I add activity, 65% of my MHR is only 102.7 very slow...

thanks again,
Etana

I really don't see how at that point it will be too much personally. In short...

[SpacecityPaula]

JAzz HAnds Kitty Made me LOL

[Etana]

Thanks, Leigh, I'll keep tabs on my heart rate (Stage 4) during the class.... Etana

[Etana]

Here's a few quick questions (from re-reading the books):

1. Carbs vs Starch: Can I assume starchy vegies, grains, and beans are "starch" and fruits and other vegies are the other carbs?

2. 4-8 oz water hourly: does it matter if I drink 8 oz every second hour? What about 16 oz at a time, if the max per day is about 48 oz? I drink warm water and might drink 12 oz at a time. Ill effects?

3. If I rinse canned kidney beans, am I reducing the sodium by a significant amount? 50%? I like it as a starchy carb in my salad.

4. Is the brand of fish oil important? What dose per day?

5. I have probiotics in the fridge that I haven't taken in a year (still good until 2009); can I begin them now at Stage 1, or should I wait until Stage 2 as written)?

Thank you,
Etana

[Etana]

One more question a bit more complicated maybe:

I need to decide whether to subscribe to a 1-year Platinum membership of Turbulence Training by Sept 15, or the rates go up a lot.

I really liked the bodyweight and dumbbell exercises; I loved that every 4 weeks there was a ready-made new program that was challenging but definitely do-able for this non-jock. Easy way to keep switching workouts.

My Turbulence Training workouts didn't seem that different from the OPT bodyweight and dumbbell exercises, with the exception of TT has no rest between sets, only between supersets. I really liked that because I sweated a lot, and thought, therefore, it was also aerobic.

I thought what was a strain for me was that I was really increasing my weights, not beyond my ability, but beyond my imagination, and MAYBE lifting heavier than I needed to.

I know you say that there are all different exercise programs, but Leigh, you also mentioned perhaps my choices (TT? or HIIT?) were inappropriate. It seems I could work in the TT bodyweight/dumbbell, skip the HIIT and replace it by the other prescribed OPT trainings.

What I'm thinking of doing, is after REPAIR, do OPT as written for 4-8 weeks, and then do the TT workouts. Is this a good plan for me? If not, why not?

thanks, Etana, age 62 young and powerful

[Lost Dog]

If you're doing metabolic repair, then TT might not be for you. TT is very intense and draining.

If I read you right, you liked getting stronger. While you can get stronger on TT, that's not it's goal. You can get stronger, faster (with less stress) on other programs.

If it was me, I'd hold off, try some other programs, the decide on TT down the road, when you know how you're able to handle that level of stress.

[LaraT]

If I am not mistaken I recall that Leigh told you that TT was not a good option for you. Go back and read through your posts to double check this though.